Resistance Training vs. Interval Training for Muscle Endurance
(LLSIT Trial)

Recruiting in Palo Alto (17 mi)

Age: 18 - 65

Sex: Any

Travel: May Be Covered

Time Reimbursement: Varies

Trial Phase: Academic

Recruiting

Sponsor: University of British Columbia

No Placebo Group

Trial Summary

What is the purpose of this trial?

Local muscle endurance (LME) is the ability of a muscle(s) to resist fatigue and is needed for daily activities of life such as climbing stairs, lifting/moving objects, and in sport contexts like rock climbing, mixed martial arts, cross-fit, kayaking and canoeing. Therefore, the investigators want learn how to improve LME and understand what in human bodies changes during exercise training to cause these changes. The investigators know that lifting weights improves muscle strength which is believed to improve LME. Specifically lifting less heavy weights (LLRET) for more repetitions leads to greater gains in LME opposed to heavier weights for fewer repetitions. Therefore, lifting less heavy weights likely causes greater changes in our muscles than lifting heavier weights that cause improvements in LME. Aerobic exercise preformed at high intensities in an interval format (HIIT) may also help improve LME by increasing our muscle's ability to produce energy during exercise. Therefore, the investigators want to see which of LLRET or HIIT leads to greater improvements in LME.

Research Team

Eligibility Criteria

This trial is for healthy, English-speaking adults aged 19-30 who haven't done structured exercise training in the past year. It's not for those with a BMI outside of 18-30, smokers, or people with uncontrolled health issues like heart disease or diabetes.

Inclusion Criteria

All 'No' answers on the CSEP Get Active questionnaire or doctors' approval to participate

Untrained participants: no structured resistance and/or endurance training over the past 12 months (i.e., >2 hours per week of structured/periodized training)

I am between 19 and 30 years old.

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Exclusion Criteria

Current use of cigarettes or other nicotine devices

I have diabetes.

Any medical condition impacting the ability to participate in maximal exercise

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Treatment Details

Interventions

Low Load Resistance training (Behavioral Intervention)
Sprint/High Intensity Interval Training (Behavioral Intervention)

Trial OverviewThe study compares two types of workouts to see which is better at improving muscle endurance: lifting lighter weights many times (LLRET) and high-intensity interval training (HIIT). Participants will be assigned to one workout type to measure changes in their muscles.

Participant Groups

2Treatment groups

Experimental Treatment

Group I: Sprint/High Intensity Interval TrainingExperimental Treatment1 Intervention

SIT/HIIT- 12 weeks (2-3 times/week), mix of SIT and HIIT (8-15 sets/session). SIT -30 second Super Maximal "Wingate style intervals" performed on a Kicking ergometer (single leg) with 4 minutes rest provided between sets (number of interval ranges from 4-5), load determined from DEXA leg lean mass and will not be altered throughout training. HIIT - 1-minute Submaximal efforts (90% single leg kicking ergometer VO2Peak Wattage) performed on a kicking ergometer (single leg) with 1 minute rest provided between sets (number of interval ranges from 8-10), if all sets completed wattage will be increased by 5watts for the next training session.

Group II: Low Load Resistance TrainingExperimental Treatment1 Intervention

LLRET - 12 weeks (2-3 times/week) 3 sets of Knee extension exercise (single leg) done at 30%1- RM. Performed to failure with 3 minutes of rest between sets, weight lifted will be adjusted throughout the study to keep repetitions completed in a 20-30 repetition range.